Limited Range Of Motion: Causes And How To Manage It

How Does Limited Range Of Motion Develop?

Limited range of motion develops when the structures in and around a joint cannot move through their full range. Several mechanisms can contribute to this problem.

For instance, injury, inflammation, scar tissue, or age-related wear-and-tear can cause the tissues around your joint, such as muscles, tendons, or ligaments, to become stiff or thickened. In some cases, bones or cartilage inside the joint can become damaged, swollen, or deformed, preventing the joint from moving as it should.

Many factors and conditions can lead to a limited range of motion. These include arthritis, tendon injuries, muscle strains, ligament sprains, or scar tissue that developed after a previous injury. Even long periods of immobility, such as bed rest or wearing a cast, can cause joints and soft tissues to stiffen, leading to conditions like frozen shoulder. 

Range of motion also tends to decline with age. This is because of the degeneration that affects various joint tissues, such as cartilage and ligaments, and due to the increased risk of conditions like osteoarthritis, which can restrict movement. Research shows that a reduced range of motion and muscle strength in older adults can lead to problems with moving and performing daily activities, preventing independent living and leading to disability.^[1]

The Anatomy Involved

Several joint structures may be involved in restricted range of motion, including:

• Muscles: May become shortened, tight, or weak from lack of use, strain, or spasm. This can limit how far a joint can move.
• Tendons: These are strong, cord-like tissues connecting muscles to bones. They can develop inflammation (tendinitis) or scar tissue that prevents them from stretching as they should to accompany movement, affecting range of motion.
• Ligaments: These bands of tissue connect bones to bones and are necessary to stabilize joints and prevent injuries caused by excessive movement. Sprains and inflammation can prevent them from working normally, affecting how the joint moves.
• Cartilage: The joint’s cartilage works as a cushioning element in the joint, absorbing shock and allowing components to glide during movement. Injuries and degenerations can cause the cartilage to break down, causing bones to rub against one another and affecting movement.
• Joint Capsule: This thin, sleeve-like structure is essential to keep movement smooth. It can become thickened or scarred, leading to stiffness and reduced range of motion.

Range of motion naturally decreases with age, especially affecting the joints of the trunk and shoulder. However, research found that, as people age, certain joints lose mobility more quickly than others, likely due to how often those joints are used in daily life.[2]

These changes can happen alone or together, leading to reduced flexibility, pain, or discomfort when moving the affected area. 

Other Signs You May Experience With This Symptom

Limited range of motion is often part of a broader picture and rarely occurs alone.
You may notice additional symptoms that affect how you move, how strong your muscles feel, or how your joints respond to activity. These signs can offer important clues about the underlying cause, whether it’s injury, inflammation, or a chronic condition like arthritis.

Common accompanying symptoms include joint pain and swelling from inflammation, joint stiffness caused by tight or inflexible tissues, and muscle weakness due to disuse or nerve involvement. Pain may discourage movement, leading to further stiffness and weakening of the surrounding muscles. Together, these issues can interfere with daily tasks and reduce mobility over time, making early evaluation and intervention important.

• Popping Sound: Sometimes, a popping, clicking, or grinding sound may occur when you try to move the joint. This can be caused by tendons getting caught on structures, rough cartilage surfaces, or trapped tissue within the joint. This symptom occurs in 81% of people with osteoarthritis, and it is associated with a restricted range of motion.[3] 

When Should You Consider Seeing A Doctor?

Mild stiffness or short-term limits in movement can happen due to strenuous activity or during recovery from injury or surgery. However, if this persists for months or begins to affect your daily life, it is important to seek medical attention. Early diagnosis and treatment may help prevent further damage and improve your long-term outcome.

Signs that may warrant medical attention include:

• Severe Pain Or Swelling: This symptom indicates active inflammation, often due to injury, infection, or chronic inflammatory conditions, like arthritis.
• Sudden Loss Of Movement: If a joint suddenly becomes stuck or cannot move, it may be due to a dislocation, fracture, or severe ligament injury.
• Joint Deformity: Visible changes in the shape of a joint can point to structural damage due to trauma (such as fractures) or chronic conditions (such as bone spurs, which may develop due to arthritis).
• Numbness Or Tingling: These sensations may indicate that nerves are involved, which requires prompt attention to restore function.
• Fever: A combination of joint problems and a fever can suggest an infection that needs urgent care.
• Symptoms Not Improving: If pain, swelling, or movement limits do not improve within several days to a week, a medical evaluation can help determine the cause and best treatment options.

Potential Causes Of Limited Range Of Motion

Several factors can lead to restricted range of motion. These include: 

• Aging: As you age, your joints naturally lose some fluid, and cartilage can become thinner and less flexible. This makes joints stiff and can decrease their range of movement.
• Sports-Related Injuries Or Accidents: Falls, twists, or direct blows can cause sprains, strains, or fractures, leading to inflammation, scar tissue, and restricted movement. Overuse in sports may also cause microdamage to tendons or ligaments.
• Inactivity Or Not Stretching Regularly: Without regular movement or stretching, muscles and connective tissues can tighten and become shorter. This makes joints stiff and less able to bend or extend fully.
• Past Joint Injuries: Even after healing, a badly injured joint might develop scar tissue or structural changes. These changes can decrease flexibility and make certain movements harder or painful.
• Long Periods Of Joint Immobilization: Keeping a joint still for a long time for healing (such as wearing a cast or a sling) can cause the tissues around the joint to tighten. This can lead to reduced mobility and conditions like frozen shoulder, where thickened tissue around the joint seriously restricts movement. Frozen shoulder can take one to two years to resolve and often requires targeted treatment.[4]

Could A Medical Condition Be Causing Your Limited Movement?

Limited range of motion can have many causes. Often, lifestyle factors and medical conditions like arthritis, nerve problems, or inflammation can reduce joint flexibility. Identifying the underlying cause is important to guide treatment decisions aimed at restoring movement and relieving pain.

• Bone Spur In The Shoulder: A bone spur in the shoulder refers to an overgrowth of bone that can pinch tendons and limit movement. Read more about Bone Spur In The Shoulder.
• Shoulder Bursitis: Shoulder Bursitis refers to inflammation of the bursa sac, often leading to pain and restricted shoulder motion. Read more about Shoulder Bursitis.
• Frozen Shoulder: Frozen shoulder refers to stiffness and pain in the joint that limits movement, often developing gradually. Read more about Frozen Shoulder.
• Knee Bursitis: Knee bursitis is inflammation of the bursa near the knee joint, which may result from repeated pressure or overuse. Read more about Knee Bursitis.
• Shoulder Arthritis: Shoulder arthritis is joint inflammation that may result in symptoms such as pain, stiffness, or limited range of motion. Read more about Shoulder Arthritis.
• Osteoarthritis: Wear and tear of knee cartilage over time can cause bone spurs and joint stiffness, sometimes resulting in catching or locking.
• Rheumatoid Arthritis: This autoimmune condition causes joint inflammation and damage that can lead to joint stiffness, swelling, and locking.
• Spondylitis: Spondylitis is the inflammation of the spinal joints, often causing chronic back pain, stiffness, and reduced mobility.

• Cerebral Palsy: A group of disorders affecting movement and muscle tone, caused by damage to the developing brain, often before or during birth.
• Congenital Torticollis: A condition present at birth where the neck muscles are tight, causing the head to tilt to one side.
• Muscular Dystrophy: A group of genetic disorders that cause progressive weakening and loss of muscle mass.
• Stroke Or Brain Injury: A disruption of blood flow or trauma to the brain that can impair movement, coordination, and muscle control.
• Volkmann Contracture: A permanent shortening of muscles in the arm due to a lack of blood flow, often after injury.
• Sepsis: A life-threatening response to infection that can cause widespread inflammation and organ failure.
• Syphilis: A sexually transmitted infection caused by bacteria that can affect multiple organs if left untreated, including the nervous system and joints.

Strategies For Staying Active And Protecting Joints

If limited range of motion is caused by an underlying condition, treatment should target the root cause. However, a few strategies and lifestyle changes can help you improve flexibility and, in turn, posture and function. These include:

• Incorporate Stretching And Breathing Techniques: Gentle daily stretches help lengthen muscles and improve flexibility, making it easier for the joints to move through their full range. Research has also found that classical breathing exercises can improve posture and spine mobility.^[5]
• Use Foam Rolling To Ease Muscle Tension: Foam rollers can help release tight spots in your muscles and connective tissue. This can reduce tension that may be pulling joints out of alignment or making them stiff.
• Maintain Proper Hydration: Staying well-hydrated is essential to keep your muscles and joints lubricated. This helps prevent cramps and stiffness, supporting healthier, more fluid movement.
• Schedule Massages To Improve Circulation: Regular massage sessions can increase blood flow to muscles and joints. Improved circulation supports tissue healing and reduces the tightness that can limit movement.